Transitioning to a healthy lifestyle requires some planning and coordination. It isn’t typically something you can just wing and hope works out for the best. But where do you start? Our guest poster has outlined a plan that may work for you, both to organize your fitness and wellness routine.
Guest Post: 4 Tips To Create a Fitness and Wellness Plan
Fitness and wellness should go hand-in-hand, but all too often we fail to recognize how complementary they are. Fitness involves physical activity that increases the heart rate and works the large and small muscle groups. Wellness involves all of the ways that your physical, psychological, social, and spiritual needs are met. With physical health, total wellness becomes attainable.
In order to maintain total health, Dr. Wells and the staff at Better Health Chiropractic & Physical Rehab recommends developing a plan that blends exercises for the body, mind, and spirit. This is easier than it seems. Your fitness and wellness plan can be customized to meet your goals, budget, and schedule.
Analyze yourself with a wellness wheel
Wellness involves more than just feeling healthy in your physical body. Wellness includes several factors that are physical, psychological, social, and spiritual. The best way to create your fitness and wellness plan is to assess where you are and where you want to be. This can be done by using a wellness wheel.
Wellness wheels include between six to eight areas that create mind-body wellness. To understand where you stand, you use a wellness wheel to evaluate where you are well and where you are not. Then, you look for ways to improve your self-care in the areas where you are lacking. You can then work on your emotional, intellectual, occupational, physical, social, and spiritual needs to eventually achieve wellness.
Develop a budget and schedule
One of the reasons that wellness plans fail is because people fail to budget. The other reason is that people are unable to fit their wellness plans into their busy lives. To build the budget, decide what you need to do to improve your life in the six components of the wellness wheel. Then, decide what you actually can do.
If you want to work on the intellectual part of the wheel, come up with specific activities, like joining a book club or taking a class. Then, realistically choose what you can fit into your schedule and your budget. If your budget is low, find a book club at the local library. Or, take a free online class, like those offered through prestigious colleges like Harvard University and Berkeley. Dedicate a time and place to fulfill your wellness activities so you can eventually make wellness a habit.
Work with a professional to develop your fitness plan
Your fitness plan should be similar to your wellness plan. The first step is to assess where you are and this can be done while working with a personal trainer, a physician, or an online fitness test.
Once you have established where you are, decide where you want to be.
- Do you want to lose weight?
- Build muscle?
- Improve flexibility?
- Do you want to be pain-free?
Once you set a fitness goal, you can establish a plan. Then, like your wellness plan, analyze your budget and schedule. If you have to spend more time and money than you have to give, then your fitness plan is likely to fail. There are plenty of free things you can do, like go for a walk, take a free exercise class on YouTube, or do calisthenics at home.
Pay attention to your diet
When you are developing a fitness and wellness plan, what you eat needs to be assessed, too. Like fitness and wellness, it can be helpful to assess what you are eating on a daily basis. This can best be done by keeping a food diary for at least one week. During this time, record what you eat and when. It is also helpful to record how you feel at several intervals throughout the day. Record your energy levels, any physical discomforts, how you slept, and any other noticings.
After the week, take a good look at what you have eaten and how you have felt. Consider a variety of questions, like these:
- Do you see any patterns?
- What foods did you eat that made you feel bloated?
- What times of day did you eat?
- How did your clothes fit in the morning, afternoon, and evening?
Once you have conducted your analysis, decide if you are eating well already or if you need to make any changes. There are plenty of online resources that you can use to improve your diet and add to your fitness and wellness plan.
Learn More About the Author
Dr. Brent Wells, D.C. founded Better Health Chiropractic & Physical Rehab in Alaska in 1998 and has been a chiropractor for over 20 years. His practice has treated thousands of patients from different health problems using various services designed to help give you long-lasting relief.
Dr. Wells is also the author of over 700 online health articles that have been featured on sites such as Dr. Axe and Lifehack. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more.
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